You've gotta try the tips they've used to make drive-thru menus healthier.

Yeah, a nutritionist and a drive-thru seems like a funny combo. But for the big chains, these new hires have become something of a no-brainer. "Ancient grains, more fruits and vegetables, organic and locally sourced ingredients—these are what our customers want," says Wendy's nutrition services manager Mike Sieminski, R.D. And with 44 percent of Americans hitting a fast-food lane once a week, that's a huge market. How, exactly, did these experts shape up the most fattening food in the country? They told us, then translated their techniques for the home kitchen. Eat out, eat in—either way, it's a win.

Photograph courtesy of Taco Bell

In 2014, Taco Bell launched an app for preordering that prompts buyers to "customize," making it easier to sub in healthy ingredients—adding extra veggies, trading meat for beans, or turning any item "fresco" (i.e., swapping pico de gallo for cheese or sour cream). "Customers started naturally making better choices," says staff nutritionist Missy Nelson, R.D. Nelson also rejiggered proportions of ingredients for the chain's Power Menu, reducing rice and upping lettuce, guacamole, and beans.

DO IT AT HOME: Keep your fridge stocked with fresh greens and vegetables (no prep time? Buy them precut) and protein sources like sliced grilled chicken. "You don't have to remove ingredients, just be strategic about proportions," says Nelson. So, for instance, cut down on cheese and sour cream and up the avocado, which adds creaminess and also fiber and healthy fats.

Between 2008 and 2014, Taco Bell quietly lowered the sodium content of its menu by 15 percent. Recipes were retooled one by one, says Nelson, "and we waited for people to notice or complain... but they didn't."

DO IT AT HOME: "Large goals are good, but you want small wins along the way," says Nelson. You could go from eating meat most days to once or twice a week, and slowly add more veggies to the plate. Your taste buds don't mind incremental adjustments, which gives you a better shot at making real change instead of giving up.

When your claim to fame is fried chicken, retooling can be tough. Chick-fil-A spent seven years and $50 million perfecting a grilled chicken juicy and tasty enough to use in sandwiches and even as nuggets. One key is a marinade of lemon, garlic, sea salt, and savory herbs.

DO IT AT HOME: The right marinade can make all the difference to a grilled chicken breast, which can often be dry and bland. Use a citrus-based soak (orange, lemon, or lime) to inject moistness and zesty flavor.

Photograph courtesy of chik-fil-a

Most sides at fast-food joints are potato-based, but last year Chick-fil-A's dietitian, Jodie Worrell, R.D., partnered with famed Georgia chef Ford Fry of the upscale eatery King + Duke to develop the Superfood Side, kale and broccolini in a maple vinaigrette with dried cherries—and it's selling briskly. Fry is now working on other spud-free recipes.

DO IT AT HOME: Treated right, greens or veggies can be as appealing a side dish as calorie-dense potatoes. Sweeten salad dressing with crushed berries or a touch of real sugar, says Amanda Norris, senior director of menu development: When the chain replaced high-fructose corn syrup with sugar in nearly all dressings and sauces, it used less sweetener overall.

Use this simple trick to easily clean fruits and veggies before cooking:

Photograph courtesy of Wendy's

A year ago, Wendy's introduced the Power Mediterranean Salad, with hummus and quinoa, and it caught on. Ethnic or trendy ingredients were once a hard sell, says dietitian Sieminski, but now they've become familiar enough at fast-casual restaurants and supermarkets to work at Wendy's. "Consumers are looking for superfoods that deliver the most nutrient bang for their calorie buck."

DO IT AT HOME: Watch emerging food trends, since many ingredients catch on because of health benefits. Some ideas: Spread tahini on toast, toss seaweed into broth, or salt and roast watermelon seeds. (Learn how bone broth can help you lose weight with Women's Health's Bone Broth Diet.)

Photograph courtesy of Wendy's

Customers are so into local sourcing that Wendy's slapped a GoPro camera on a head of romaine to show its journey from farm to restaurant in a Web video. The point: Wendy's is prioritizing moving produce as quickly as possible to preserve peak nutrient quality.

DO IT AT HOME: Buy produce from farmers' markets when you can—it will be fresher, which means more flavorful—then pile it on. At a barbecue, put out not just lettuce but jalapenos, avocados, and sweet peppers to dress the burgers. Studies show you'll eat healthier simply from having better choices front and center.

Photograph courtesy of McDonald's

In late 2015, McDonald's started serving breakfast all day, making it easier to order a low-cal meal like a sausage burrito (290 calories, newly free of preservatives and artificial flavors) or the iconic Egg McMuffin (300 calories, now with no high-fructose corn syrup in the muffin).

DO IT AT HOME: Research shows eating a larger midday meal and smaller evening one can help you lose weight, and breakfast options make a satisfying light supper high in protein and whole grains. Try a dinner omelet with salad and whole-wheat toast.

DO IT AT HOME: Vary your sources of lean protein to avoid a culinary rut and ensure a mix of nutrients (and flavors) in your diet. Simply topping a salad with canned tuna or salmon gives you a solid hit of protein, which builds muscle and quells hunger.

This article originally appeared in the June 2017 issue of Women's Health. For more great advice, pick up a copy of the issue on newsstands now!

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